Едно изключително популярно и добро упражнение за тренировка на гърдите. То е подходящо както за мъже, така и за жени, които искат да стегнат ръцете и тялото си. В класическия си вариант, не изисква никакви уреди или предмети за да се изпълнява, освен малко свободно място на земята. Можете да ги правите почти на всяко едно място, където се намирате и затова не бива да бъдат подценявани, нито забравяни.

Кои мускули се тренират:

В основата си те са избутващо упражнение. Те таргетират гръдните мускули, които биват основната движеща сила. По време на изпълнението им биват макар и косвено засегнати и други мускули – трицепс, рамо, трапец.

Заслужава ли си да ги правим?

Те са упражнение със собствено тегло което е изключително ефективно за стимулиране растежа и изграждането на гърдите. Това е и може би едно от най-популярните упражнения, за което съм сигурен, че всеки е чувал. Много хора точно така са започнали да тренират в самото начало. А ако нямате време да отидете до фитнеса или да тренирате (примерно ако сте на почивка) те са много добър вариант да поддържате форма.

Всъщност, при изследване проведено в Испания, с което учените са искали да открият как се отразява правенето на лицеви опори, учените са стигнали до интересен извод. Това което са открили е, че при идентичен интензитет независимо дали тренирате на лежанка или правите опори силата ви ще расте почти идентично. С други думи те са почти толкова ефективни, колкото и самата лежанка.

Определено не трябва да се подценяват.

И не само това…

При тях лесно можете да увеличите диапазона на движение. Това е разстоянието, което вашите стави и мускули тябва да пропътуват за да изпълнят движението. Съответно колко по-дълъг е диапазона толкова повече мускулите се натоварват.

За да постигнем този ефект може да използваме ръкохватки или стойки. Положилтените ефекти от тях са не само тези но и че отнемат малко от натоварването върху китките ви.

Аз самият започнах в самото начало така. Правех по няколко серийки вкъщи през ден а понякога дори всеки ден, ако се чувствах в кондиция и отпочинал. Тренирането всеки ден е лоша идея в повечето случаи, но в началото е нормално да се правят грешки.

 

Как се правят:

Те се изпълняват като застанете на пода с длани на земята. Опорните точки са дланите и краката. Краката са прибрани един до друг, а ръцете са с дланите надолу, а пръстите сочат напред и леко навън. Дланите са разположени на разстояние равняващо се на широчината на вашите рамена или съвсем малко по-широко.

Задържайки тази поза се спуснете надоло докато застанете паралелно няколко сантиметра над пода и после бавно избутайте като внимавате формата ви да не се развали.

Движението се трябва да се изпълнява в зоната на лактите. Изключително важно е да се поддържа правилна стойка в която цялото тяло е право и изпънато. Не трябва да има овисване в зоната на корема и таза – което е сигнал за слабост в тази зона на тялото.

Най популярните видове ( за начинаещи ):

Както всяко упражнение и тук има различни вариации. По този начин може да използвате и да натоварите в по-голяма степен други мускули и така да стимулирате растеж на повече от една зона в тялото си. Въпреки че, най-вероятно, ако започнем да ги изброяваме ще открием, че има над 50 вида (всяка със своята малка особеност). Тук ще спомена няколко от най-популярните, като ще се придържам към сравнително лесните – подходящи за начинаещи до средно напреднали.

  • Класически – те засягат основно гърдите и в по-малка степен трицепса и рамото , които изпълнява спомагателна роля.
  • Широк хват – Колкото е по-голямо разстоянитето между ръцете толкова повече се засягат гръдния мускул и рамото. Те са един добър вариант, когато сте надскочили класическите и имате нужда от нещо по-предизвикателно.
  • С тесен хват (Диамантени) – Тук хватът е тесен, често пръстите на двете ви ръце (палеца и показалеца) се докосват образувайки малък ромб. Те са и моят личен фаворит. При тях се натоварва изключително добре трицепса и в по-малка степен гърдите. Ако искате добро упражнение за трицепс – това е едно от тях!
  • С повдигнати на високо крака – това е един отново добър вариант, когато искате предизвикателство. Изпълняват се с нормален хват като краката са повдигнати над нивото на рамената (примерно на стол) по-този начин наблягате над горната гърда и рамото и в по-слаба степен над трицепса
  • За рамо – При тази вариация целта е да се натоварят повече раменните мускули. Това упражнение е първата стъпка ако искате да моете да правите стойка на ръце. Тук ръцете са отново на разстояние равняващо се на рамената ви като тялото ви тук не е успоредно с пода. Тазът е изнесен нагоре и краката съответно прибрани. Получава се нещо като триъгълник. Движението не е надолу а по-скоро напред. Друг вариант е да застанете така че краката да са на стената, колкото по-нависоко са толкова по-голямо натоварване ще пада върху рамото.
  • Псевдо лицеви – тяхното използване е малко по-специфичноо и ако тренирате за планк най-вероятно в самото начало ще започнете от така. Ръцете не са под рамената ви а са изнесени назад почти до таза и пръстите сочат навън. При това изпълнени се натоварват изключително много рамената и разбира се гърдите и трицепса също.
  • Индийски (или Хинду) опори – При тях се използва и натоварва почти цялото тяло, съответно и движението е по-голямо. Не само че се използват отново гърди, трицепс, рамо и корема, но и помага за връзката между ума и тялото. През цялото време трябва да сте наясно, с това, как се движите в пространството. Помага за подобряването на издържливостта. Също така е и добро упражнение за заздравяване и подобряване на гъвкъвостта на гръбнака.

В зависимост от това колко сте напреднали има и още разнообразни видове които може да правите. Има голямо разнообразие дори за напреднали. Това ще ви помогне да изградите мускулите на гърдите, ще ви помогне да оформите и стегнете ръцете и рамената и не само тях. Много други мускули изпълняват стабилизираща функция. Друга добри идея е използването на раница в която можете да сложите допълнителна тежест или да ги направите изпълнението експлозивно. Това е когато при движението нагоре се отблъсвате с повече сила с цел да можете да си докосните дланите във въздуха, преди да ги върнете пак на земята. Следвайки един или няколкото от тези примери ще можете да си гарантирате добър прогрес и ще увеличите броя на лицевите, които изпълнявате.

Често срещани грешки:

  • Изнасяне на китките настрани – При изнасянето на китките прекалено навън можете да натоварите раменната става по нежелан начин които предразполага към травми. Раменната става по начало е предразположена към лесни травни и трябва да се пази и да се тренира така, че да се избягват неудобни пози.  При правилната поза на изпълнение когато китките са изнесени леко встрани ъгълът между ръцете и тялото ви е около 45 градуса.
  • Възможно е да усещате по-голямо натоварване в рамената – Това в някои случаи е нормално и може да се предизвиква поради факта. Те са малък мускул и ще им отнеме повече време да се приспособят към новото натоварване. Ако ви болят – по-добре си дайте малко почивка. Тази болка може да се предизвиква и от лоша форма или претрениране.
  • Изкривяване в областта на таза – Тялото ви трябва да е изправено, добра идея е да се погледнете в огледало или някой ваш приятел да ви наблюдава докато тренирате. Често срещана грешка е когато поради слабост в корема или кръста се оставя тялото да овисне надолу в зоната на таза. Нито в колената нито в таза не трябва да има някакво движение.
  • Правете и други упражнения – Не забравяйте да изпълянвате и други упражнения с които да тренирате и другите мускули. Това е избутващо упражнение така че трябва да се комбинира и с дърпащи упражнения и разбира се не трябва да забравяме краката. По-този начин ще можем да избегме дисбаланс в тялото който често предразполага към лоша стойка и появата на травми.
  • Избягвайте застоя – Може би искате да правите повече повторения, но сте стигнали до някакво плато или просто искате нещо по-трудно. Когато усетите, че даден вид лицева ви е прекалено лесна, добра идея е да смените начина на изпълнение с такова което ще е по-трудно и по този начин няма да попаднете в застой. Основните методи за да имате прогрес при такъв тип застой, е като се промени един или няколко от следните фактора:
    • Интензитета
    • Времетраенето на изпълнение
    • Обема
    • Честотата на тренировка.

By Admin

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